AO: Flight Deck

When: 10/08/2021


Number of Pax: 3

Pax Names: Blowfish, Code yellow, Downward Dog,

Number of FNGS: 0

FNG Names:

QIC: Blowfish

The Smurf

1/2 mile mosey to warm up

Warm-o-Rama (weed picker, Toy Soldier, Michael Phelps, Sun Gods)

The Thang:

  • 20- pull ups/rows, 40- merkins, 60- squats
  • Repeat 5x with a 1/4 mile run between each.
  • After the 5th set- 1/2 mile run to finish at the flag.
    (including initial mosey it equals a full murph of 2 miles, 100 rows, 200 merkins, 300 squats)


  • @Code Yellow is headed to camp this weekend with his students for the first time in almost 2 years.
  • @Blowfish’s friend/co-worker’s father passed away. Prayers for it to soften his heart to turn towards God rather than push him away.

Coffeteria provided by @Downward Dog- many thanks as always.


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F3 Cherokee